5 Reasons Your Butt Is NOT Growing (and how to fix it)

Summary

The video script addresses the common issue of glutes not growing despite training efforts. It outlines five key reasons for this stagnation, including suboptimal exercise execution, insufficient training volume, lack of variety in workouts, inadequate intensity, and poor nutrition. The video offers solutions such as optimizing form, increasing volume and variety, focusing on progressive overload, intensifying workouts, and ensuring proper nutrition to support muscle growth. This comprehensive guide aims to help viewers achieve their goal of developing fuller, stronger glutes.

Takeaways

• 💪 Proper execution is crucial for glute growth; focus on technique to emphasize the target muscle.
• 🏋️‍♀️ Increase training volume; aim for a minimum of 10 sets per muscle group per week for optimal hypertrophy.
• 🎯 Prioritize glute exercises in your workout routine to maximize growth before fatigue sets in.
• 🤸‍♀️ Introduce variety in training; balance compound and isolation exercises for comprehensive glute development.
• 🏃‍♀️ Focus on progressive overload and train each set with intensity to stimulate muscle growth.
• 🍽️ Maintain adequate nutrition; consume enough calories and protein to support muscle growth and repair.
• 💡 Train with a full range of motion and control the weight to maximize muscle hypertrophy.
• 🥇 Consider regional hypertrophy; train different glute muscles with specific exercises for balanced development.
• 🥢 Monitor your protein intake; aim for 0.8 to 1 g of protein per pound of body weight daily.
• 🍔 Aim for a caloric surplus to provide energy and raw materials for muscle growth and repair.

Q & A

What are the primary functions of the glute muscles?

The glute muscles, composed of the gluteus medius, gluteus maximus, and gluteus minimus, work together to extend, abduct, and externally rotate the hips.

Why might someone not see glute growth despite training regularly?

There could be several reasons, including not performing exercises optimally, needing more training volume, lacking variety in training, insufficient intensity, and inadequate nutrition.

How can one optimize their squat form to target the glutes more effectively?

By leaning the torso forward during the squat, it places a greater emphasis on the glutes rather than the quads, promoting better muscle engagement for hypertrophy.

What does the dose-response relationship mean in terms of muscle hypertrophy?

It means that muscle growth follows a relationship where increasing the training volume, up to a certain point, leads to increased muscle size. A minimum of 10 sets per muscle group per week is recommended for appreciable muscle growth.

How can prioritizing the glutes in a workout routine contribute to their growth?

Training the glutes earlier in a workout session before fatigue sets in allows for more effective stimulation and growth, as muscles trained first experience more growth than those trained later.

What should be the focus when training glutes through hip extension exercises?

The focus should be on training the gluteus maximus through hip extension exercises, which helps in achieving a well-rounded and developed posterior.

Why is variety in training important for glute development?

Variety in training prevents plateaus, ensures progressive overload, and targets different aspects of the glutes, leading to more balanced and comprehensive muscle development.

How does intensity affect muscle growth according to the 2023 systematic review?

The closer one trains to failure, the more muscle growth is stimulated. Training with intensity, which involves lifting heavy weights and taking sets to or near failure, is crucial for hypertrophy across various rep ranges.

What is the recommended protein intake for muscle growth?

For effective muscle growth, it is recommended to consume about 0.8 to 1 gram of protein per pound of body weight daily.

In addition to protein, what other nutritional factor is crucial for muscle growth?

In addition to protein, a caloric surplus is essential for muscle growth. It is advised to consume around 300 to 500 calories above maintenance levels to provide the energy and raw materials needed for muscle repair and growth.

How can one ensure they are effectively targeting their glutes during their workouts?

One can ensure effective glute targeting by focusing on form and technique, incorporating a variety of exercises, prioritizing the glutes in their workout routine, training with intensity, and ensuring proper nutrition for muscle growth.

Outlines

00:00

🏋️‍♀️ Understanding Glute Muscle Anatomy and Function

This paragraph delves into the muscle anatomy of the glutes, highlighting their composition of three heads: gluteus medius, gluteus maximus, and gluteus minimus. It explains their primary functions, which include extending, abducting, and externally rotating the hips. The importance of understanding the target muscles and their roles is emphasized to effectively address the reasons behind the lack of glute growth.

05:01

💡 Optimal Execution for Glute Stimulation

The paragraph discusses the significance of proper form and technique in glute exercises, such as squats and deadlifts, to ensure optimal muscle stimulation. It emphasizes the importance of training with a full range of motion and controlling the weight throughout the lift. The paragraph also suggests adjusting training volume and prioritizing glute exercises early in a workout session to maximize growth stimulus.

🔢 The Role of Training Volume in Muscle Hypertrophy

This section highlights the findings from a 2018 study that underscores the dose-response relationship between muscle hypertrophy and training volume. It suggests a minimum of 10 sets per muscle group per week for significant muscle growth. The paragraph advises on incorporating more direct glute work and prioritizing the glutes in the workout sequence to ensure adequate training volume and stimulate muscle growth.

🎯 Incorporating Variety in Glute Training

The paragraph emphasizes the need for variety in training to avoid plateaus and ensure progressive overload. It suggests focusing on different aspects of glute exercises, such as hip extension for the gluteus maximus and abduction for the gluteus medius. The idea of combining exercises with varying torque curves is introduced to enhance the hypertrophic response and promote comprehensive glute development.

💥 Intensity and Its Impact on Muscle Growth

This section discusses the importance of training with intensity, as supported by a 2023 systematic review. It states that training close to failure stimulates more growth, regardless of the rep range. The paragraph advises lifting heavy and incorporating progressive overload to engage the glutes maximally and to push towards failure in every set to optimize muscle recruitment and growth.

🍽️ Nutritional Considerations for Glute Development

The final paragraph addresses the crucial role of nutrition in muscle growth. It emphasizes the need for adequate calorie and protein intake to support muscle synthesis and growth. The recommended daily protein intake is 0.8 to 1 gram per pound of body weight, and a caloric surplus of 300 to 500 calories above maintenance is suggested to provide the necessary energy and raw materials for muscle repair and growth.

Keywords

💡Glutes

The glutes, or gluteal muscles, are a group of three muscles in the buttocks - gluteus maximus, gluteus medius, and gluteus minimus. They play a crucial role in extending, abducting, and externally rotating the hips, which are key movements for lower body exercises. In the context of the video, understanding the function of these muscles is essential for effectively targeting them during workouts to achieve muscle growth and a more rounded appearance.

💡Hip Thrust

A hip thrust is a compound exercise that primarily targets the gluteus maximus. It involves positioning the upper back on a bench with the feet on the ground and a barbell or other weight across the hips. The movement involves thrusting the hips upward, which helps in developing the glutes. The video emphasizes the importance of proper form and execution of hip thrusts to effectively stimulate glute growth.

💡Progression

Progression, or progressive overload, is a training principle that involves gradually increasing the stress placed on the body during exercise over time. This can be achieved by increasing the weight, reps, or sets of an exercise, or by changing the exercises themselves to provide a new stimulus to the muscles. In the video, progression is highlighted as a key factor in ensuring that the glutes continue to grow and improve in response to training.

💡Volume

Training volume refers to the total amount of work done for a particular muscle group during a workout or over the course of a week. It is typically measured in sets and reps. According to the video, a minimum of 10 sets per muscle group per week is recommended for optimal muscle hypertrophy. Ensuring adequate volume is crucial for stimulating muscle growth and avoiding plateaus.

💡Intensity

Intensity in the context of exercise refers to the amount of effort or weight used during a workout. Training with high intensity, which often involves lifting heavier weights or pushing closer to failure, is crucial for stimulating muscle growth. The video emphasizes that reaching failure and training with intensity are key for maximizing the hypertrophic response and promoting glute development.

💡Nutrition

Nutrition plays a vital role in muscle growth and recovery. It involves consuming an adequate amount of calories and protein to support the body's needs for energy, repair, and growth. According to the video, building bigger glutes is not just about training; it also requires a proper diet that includes sufficient protein intake and a caloric surplus to fuel muscle growth.

💡Recovery

Recovery is the process by which the body repairs and rebuilds muscle tissue after exercise. Adequate recovery is essential for muscle growth and preventing injuries. It typically involves getting enough sleep, proper nutrition, and taking rest days as needed. The video implies that without sufficient recovery, the body may prioritize energy conservation over building muscle, which could slow down progress.

💡Exercise Form

Exercise form refers to the technique and posture used while performing an exercise. Proper form ensures that the intended muscles are effectively targeted and helps prevent injuries. In the context of the video, correct form is crucial for stimulating glute growth, as improper execution can lead to other muscle groups taking over the movement.

💡Torque Curves

Torque curves refer to the variation in the amount of force required to perform an exercise at different points in its range of motion. Incorporating exercises with different torque curves can provide a more comprehensive stimulus to the muscles, potentially enhancing muscle growth. The video suggests combining exercises with varying torque curves for a more effective glute training regimen.

💡Muscle Protein Synthesis

Muscle protein synthesis is the process by which the body builds new muscle proteins to repair and grow muscle tissue. This process is stimulated by resistance training and is influenced by nutritional intake, particularly protein consumption. The video highlights that a higher protein intake can create a stronger signal for muscle protein synthesis, which is essential for building bigger glutes.

Highlights

The glutes are composed of three heads: gluteus medius, gluteus maximus, and gluteus minimus, which work together to extend, abduct, and externally rotate the hips.

To effectively train the glutes, focus on executing exercises with proper form to emphasize the target muscle.

Training with a full range of motion and controlling the weight throughout the lift can maximize muscle hypertrophy.

Muscle hypertrophy follows a dose-response relationship, requiring a minimum of 10 sets per muscle group per week for appreciable growth.

Prioritize the glutes in your workout routine by training them before quads and hamstrings for better growth.

Introducing variety in training, including both isolation and compound exercises, can help stimulate glute growth more effectively.

Focusing on exercises with different torque curves can enhance the hypertrophic response to training.

Incorporating heavier lifts and regional hypertrophy strategies can provide a different stimulus for glute development.

Reaching failure during sets is crucial for stimulating muscle growth, and training with intensity can help achieve this.

Lifting heavy ensures maximal muscle recruitment, which is important for glute growth.

Adequate nutrition, including sufficient protein intake and a caloric surplus, is essential for supporting muscle growth.

Consuming 0.8 to 1 g of protein per pound of body weight daily is recommended for muscle growth.

Muscle protein synthesis is stimulated in a dose-responsive manner, with higher protein intakes creating a stronger signal.

Aiming to consume 300 to 500 calories above maintenance can provide the necessary energy and raw materials for muscle growth and repair.

Without adequate caloric surplus, the body may prioritize conserving energy over building muscle, slowing down progress.

Fixing common mistakes in training and nutrition will bring you closer to achieving a bigger, rounder butt.

Transcripts

you've been squatting low loading up the

bar on hip thrust and walking around the

gym like a penguin with bands around

your legs yet no matter how hard you

train your glutes remain flat as a

pancake if that sounds like you then

listen up because in this video I'm

going to share five reasons your butt is

not growing and how to fix it but first

let's quickly review the muscle anatomy

of the glutes and their primary function

function the glutes are composed of

three heads the glutitis medius glutitis

Maximus and glutitis Minimus together

these three muscles work in harmony to

extend abduct and externally rotate the

hips now that we understand what muscles

we're targeting and the functions

they're responsible for let's dive into

the five reasons your butt isn't growing

reason number one you're just going

through the motions while you might be

doing lifts that Target the glutes it

doesn't mean you're hitting them

optimally we already know that deadlift

and squat variations Target the glutes

to a great degree but we have to pay

attention to how we execute each rep so

that there is a bigger emphasis placed

on the target muscle with the squat for

example you're either hitting more of

the quads or more of the glutes if the

focus is glute growth try leaning your

torso forward instead of keeping

overall repetition duration of 2 to 8

seconds maximizes muscle hypertrophy

simply put train with a full range of

motion and control the weight through

the entirety of the lift you see while

you might already be doing the right

exercises the nuances in your form and

technique determine how well the glutes

are stimulated for hypertrophy reason

number two you need more volume this

2018 study pointed out that muscle

hypertrophy follows a dose response

relationship this means that if you're

aiming for maximum muscle growth

ensuring adequate training volume is

crucial based on this systematic review

you need a minimum of 10 sets per muscle

group per week to build muscle at an

appreciable rate therefore it becomes

imperative to apply the principle of

specificity in the context of growing

your butt this translates to giving the

glute specialized attention the e

easiest way to do this without having to

train glutes on their own separate day

is by tweaking your lower body volume

this can be done by tweaking your form

on Squat and deadlift variations to

place more focus on the glutes but also

by incorporating more direct glute work

instead of packing your workout with

more quad and hamstring dominant

movements also due to fatigue the growth

stimulus decreases per set as your

workout progresses thus it it might be a

good idea to prioritize the glutes

during leg day this can be done by

simply training them first before quads

and hamstrings according to this study

muscles trained first in a workout

experience more growth than the

following muscle groups reason number

three your training lacks variety you're

either training with too many isolation

movements or you're relying too much on

compound lifts either way a lack of

variety is one of the reasons your butt

isn't growing if you focus mainly on

isolation exercises Progressive overload

may be harder to achieve if you focus

only on compound lifts however other

muscles might be taking over or being

activated more also most compound lifts

recruit and train the glutes and hip

extension only if your training has been

heavily influenced by how an exercise

feels it's time for a shift introducing

heavier lifts can provide a different

stimulus for your glutes triggering

growth Beyond surface level gains if

you've been fixated on squats and hip

hinge variations exploring Regional

hypertrophy might be the answer focus on

training the glute Max through hip

extension the glute medius through

abduction and incorporate exercises like

diagonal Kickbacks or 45° back

extensions the key here is to find the

right balance

dedicate one aspect to isolating the

glutalor they're properly engaged while

the other focuses on overloading and

maximizing Force production creating

mechanical tension to fuel growth if

you're not convinced according to Brett

contras renowned as the glute guy you

should be combining exercises with

different torque curves if you want to

enhance the hypertrophic response to

training for example instead of choosing

between hip brust in squats consider

incorporating both while squats

emphasize glute engagement in the

lengthened position hip thrust work them

in the shorten position providing a

comprehensive training approach for

complete glute development reason number

four you lack intensity according to

this 2023 systematic review the closer

you are to failure the more growth is

stimulated and reaching failure requires

training with intensity it doesn't

matter whether you prefer training for

12 to 15 reps or 6 to 10 reps all of

these rep ranges will drive hypertrophy

as long as you terminate your sets at or

close to failure the easiest way you can

force yourself to lift with intensity is

by lifting heavy this ensures maximal

muscle recruitment from the beginning to

the end of the set remember the glutes

are the largest and thus most powerful

muscle group of the body and since

they're not growing growing you're

likely not training them hard enough now

this doesn't mean that you should only

focus on compound lifts to maximally

load the glutes instead it means that

the smaller isolation exercises should

be trained with the same intensity by

incorporating Progressive overload and

taking them to or close to failure and

number five your nutrition is inadequate

building bigger glutes requires more

than just optimal training it's crucial

to ensure you're eating enough total

calories while also consuming a

sufficient amount of protein it's no

secret that protein is essential for

muscle growth and the science is clear

that we need about 0.8 to 1 g of protein

per pound of body weight daily if the

goal is to build muscle evidence also

suggests that muscle protein synthesis

is stimulated in a dose responsive

manner meaning higher protein intakes

create a bigger your muscle protein

synthesis signal at least to a degree

but adequate recovery and muscle growth

is about more than just protein intake

we also have to ensure we're consuming a

surplus of calories in other words we

should aim to consume more calories than

we burn ideally around 300 to 500

calories above maintenance these extra

calories provide the energy and raw

materials necessary for the body's

biomechanical processes involved in

muscle growth and repair without this

caloric Surplus your body May prioritize

conserving energy overbuilding muscle

potentially slowing down progress in

short ensure you're eating enough

calories and consuming sufficient

protein to support muscle growth

effectively so there you have it five

reasons your glutes aren't growing and

how to fix it while you might be guilty

of some or all of the reasons we

discussed

fixing these mistakes will only get you

closer to achieving your goal of a

bigger rounder butt did you find this

video helpful if so click the like

button below as it'll truly help out the

channel and if you haven't already make

sure you subscribe for more videos and

don't forget to turn on post

notifications so you don't miss the next

one

[Music]

peace

[Music]

he